Workout of the day

Get ready for Freestyle Friday AMRAP! Today, we’re spicing things up with a mix of core, upper body, and cardio challenges. Push yourself to complete as many rounds as possible in 15 minutes and see just how far you can go. Every rep counts, so let’s get after it and have some fun!

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes of:

  • 7 Toes to Bar
  • 20 Dumbbell Push Press (35 lbs/15 kg each hand)
  • 30 Double Unders

Scaling

  1. Toes to bar -> Knee raises or lying leg raises
  2. Dumbbell Push Press -> Use lighter weights or perform Shoulder Press without dumbbells
  3. Double Unders -> 60 Single Unders or Lateral Hops over a line

No equipment

  1. Toes to bar -> V-ups or leg raises on the floor
  2. Dumbbell Push Press -> Use household items like filled water bottles or bags of groceries
  3. Double Unders -> 60 High Knees or Quick Steps instead of Jump Rope

Warmup

  1. 5 minutes of light cardio (jogging, rowing, or jumping jacks)
  2. Dynamic stretching routine focusing on shoulders, hamstrings, and calves (arm circles, leg swings, calf stretches)
  3. Specific warmup movements:
  • 2 sets of 5 Hanging Toe Raises
  • 2 sets of 10 Shoulder Press with light weight or PVC pipe
  • 2 sets of 20 Single Unders (if needed)

Cooldown

  1. 5 minutes of slow walking or light cardio to lower heart rate
  2. Stretching routine:
  • Hamstring stretch
  • Shoulder stretch
  • Calf stretch
  • Hip flexor stretch
  1. Foam rolling if available: focus on shoulders and calves